3 Day Vegetarian Meal Plan
Here is a 3 day meal plan to help you get started on your vegetarian journey.
Breakfast: 1/2 cup whole grain cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 cup of Toasted Apple cinnamon cereal and almond milk with ½ cup fruit of your choice.
Lunch: fruit dip (slices of apple, banana, orange) 1/3 serving Natural Vega, 1/3 serving Chocolate Vega Whole Food Health Optimizer, ½ tbsp hemp seeds. Mix Vega and hemp seeds together, dip fruit in and eat.
Snack: 3 fresh dates with hemp butter
Dinner: 3 cup mixed greens, with ½ cup broccoli, ¼ chick peas, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing).and dulse strips.
Snack: 1 apple, 1/3 serving of Vega with ½ cup cold water
Breakfast: ½ serving Chocolate Vega Whole Food Health Optimizer blended with ½ a pear, ½ a banana and ¼ cup soaked almonds. Blend with about 450 ml of cold water.
Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing).
Snack: 1 apple and ¼ cup walnuts or 1 Vega Bar.
Dinner: Stir Fry: ½ cup extra firm tofu, ¼ cup bean sprouts, ½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soaked quinoa. For best results stir-fry with coconut oil.
Snack: ½ serving of Vega with roughly 190ml of water
Breakfast: ½ serving Natural Vega Whole Food Health Optimizer blended with ½ pear, ½ banana, 1 tbsp fresh ginger root. Blend with about 450 ml of cold water.
Lunch: spinach with other mixed greens, ¼ cup soaked almonds, hemp oil and balsamic vinegar.
Snack: 1 Mango ¼ pecans
Dinner: ½ sweat potato (steamed),1 cup mixed greens and 1 ½ cup stir fried extra firm tofu. or 2 cups of Coconut Lime Curry (recipe in Thrive).
Snack: ½ serving of Vega with roughly 190ml cold water
Easy Italian Antipasto Salad
If your like me and a lot of other people then you probably don’t like to eat salads, but one salad that I can really enjoy is the Italian Antipasto Salad. This salad is not just another boring no flavor hard to eat salad; this salad is actually great tasting and easy to prepare.
Easy Italian Antipasto Salad Ingredients
- romaine lettuce, cut into bite-size pieces
- iceberg lettuce, cut into bite-size pieces
- salami slices (1 serving about 4-5 slices – check serving size on package)
- peperoni (1 serving about 4-5 slices – check serving size on package)
- shredded cheddar cheese (I use about 1/4 cup)
- Combine all of the ingredients in a large bowl and toss it up.
- Italian dressing (1 serving size or add to taste) I recommend putting the salad dressing on the side and dipping your salad, because you will eat less dressing by doing this, but if you prefer to mix it in then feel free to do so.
Easy Antipasto Salad
Diet tips
If you are maintaining your current weight by consuming 2,000 calories per day then you can expect to loose 1 lb. a week by consuming 1,500 calories per day.
- For a strater lower your calorie intake by 500 calories, if that doesn’t work then take another 200 calories off.
- Don’t go under 1,000 calories total for the day.
- Get all the measuring tools you need to measure or weigh your food.
- Fruit is good but be careful how much you consume because they are still calories and some are very high in sugar.
- Dont forget about your vegetables.
- Make a chart that has 3 meals and 3 snacks, also factor in your protein, carbs, fat, and calories, at the end of the day get a total of them all.This will help you keep track of how many calories, protein, carbs, and fat you can have in your day.
example – coming soon
protein carbs fat total calories
breakfast
snack
lunch
snack
dinner
snack
Lose Weight
Trying to lose weight
If you are trying to shed some body fat then you must burn off more calories than you are putting into your body, example if you are trying to lose weight but your eating 5,000 calories in a day and your only burning 2,500 calories then your actually going to gain weight, if you are only burning 2,500 calories a day then you should be eating 2,000 calories or less to start shedding off some weight. Be careful not to starve your body or you can actually experience a reverse effect, and actually begin to gain weight because your body thinks it is being starving and doesn’t know when it will get some food so it kicks into survival mode and will hold on to every calorie you put in to it so the easiest way to keep your body satisfied is by eating smaller portions and break it up into 5 to 6 meals a day, example eat a healthy portion controlled breakfast at 6:00am then at 9:00 am you have a snack something light like cottage cheese and an apple then at around 12:00 p.m. a healthy portion controlled lunch followed by another snack at about 3:00 then at 5 or 6 p.m. have a light dinner protein source and vegetables finally at about 8 or 9 another light snack.
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